START STRETCHING: 10 Min. Morning Routine to Improve Athletic Ability
Whether you play sports professionally or just for fun, adding yoga to your life can improve flexibility, strengthen muscles and relieve stress. Try this routine three times per week and you will notice improvements in athletic performance, relief of pain, and a peace of mind.
Yoga Poses:
Hold each pose for five deep breaths. Repeat the routine three times through.
Tree Pose
1. Bring both feet hip width apart. Keep a slight bend in your knees and engage your legs and core as you bring one foot above or below your knee.
2. Bring both hands in front of your chest, drop your shoulders down and back and pick one point to keep your eyes on the entire time.
3. After five slow deep breaths, switch legs.
*This pose strengthens thighs, ankles, and spine as well as increases flexibility in the groins and shoulders.
Warrior Two
1. Step your left foot to the back of your mat, keeping both feet facing forward.
2. Bend your front leg, keeping your knee right over the ankle. Keep your back leg straight and square off your hips.
3. Bring your arms straight up to frame your ears. Drop your shoulder blades down.
4. After five slow deep breaths, switch sides.
* This pose increases flexibility in the hips and shoulders as well increased strength in the legs, back and ankles.
Reverse Warrior
1. From warrior two, drop your back hand above or below your knee and reach other arm up next to ear.
2. Keep your front knee bent and directly over the ankle. Hold for five deep breaths.
3. To switch sides, bring both arms back to warrior two, straighten both legs, and step to the front of your mat.
4. Switch sides and repeat steps.
* This pose stretches the groin, chest and shoulders while increasing stamina and strengthening the legs.
Warrior Three
1. Come onto one leg and slightly bend your standing knee. Slowly kick your other leg back straight as you hinge forward from your hips.
2. Keep a slight bend in your knee and keep your core and legs engaged the entire time.
3. Hold for five deep breaths.
4. Hinge at the hips to come up to standing and switch sides.
*This pose strengthens the hamstrings, calves, gluets and shoulders and energizes the body.
** Nora Tobin, athlete and trainer, inspires people to take small, attainable steps to improve physical and mental well-being, through exercise, nutrition and mindset.
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